Deadlifts

DAY 10 WEEK 2 Thursday
30 Oct 2019

Dead Lift:
Set 1 3 REPS @ RPE 9
Set 2 3 REPS @ RPE 9
Set 3 3 REPS @ RPE 9

Box Squats:
Set 1 4 REPS @ RPE 8 Set 2 4 REPS @ RPE 8 Set 3 4 REPS @ RPE 8

Stiff Leg Dumbbell Deadlifts:
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Seated Barbell Goodmornings:
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Dumbbell Rows:
Set 1 15 Each Arm
Set 2 12 Each Arm
Set 3 10 Each Arm
Set 4 8 Each Arm

Lat Pull Downs:
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Dumbbell Shrugs:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Hammer Curls:
Set 1 14 Each Arm
Set 2 12 Each Arm
Set 3 10 Each Arm
Set 4 8 Each Arm

Reverse Grip Ez Bar Curls:
Set 1 15 REPS
Set 2 15 REPS
Set 3 15 REP

Close Grip Ez Bar Curls:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Weighted Sit Ups
Set 1 25 REPS
Set 2 25 REPS
Set 3 25 REPS
Set 4 25 REPS

Cool Down:
10-15 Min walk on treadmill 2.0-2.5 speed


1 comment


  • Chris Seney (Trainingwithdad)

    This core stuff is a killer. Loving the series, I look forward to out lifting my brothers in our Competition this Easter.


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